What Is the F-Factor Diet (and Is It the Secret to Losing Weight Without Driving Yourself Crazy)?

So when we heard about a buzzy program that supposedly lets you eat out, have carbs, drink alcohol and work out less, our ears perked right up. Here’s what you need to know about F-Factor.

What is F-Factor? Developed by Tanya Zuckerbrot, MS, RD, F-Factor is a scientifically proven approach to weight loss and optimal health. The diet’s main pillar—the F in F-Factor—is fiber. The more fiber a food has, the more full you will feel after eating it, leading you to consume less throughout the day. Instead of focusing on what foods to avoid, F-Factor is about incorporating the right high-fiber foods into your diet.

Is it hard to follow? Surprisingly, no. To set yourself up for success, we’d recommend picking up Zuckerbrot’s book on Amazon (at just $13, it’s an affordable and super-helpful resource). As for the foods you’re encouraged to eat, those can all be purchased at regular old grocery stores (no pricey pre-packaged meals here).

What can you eat? Lots of delicious stuff. Instead of severely limiting what you can eat, the diet focuses on combining lean proteins with high-fiber carbs, which are low in calories and keep you feeling full. These proteins and carbs include lean meats, veggies, fruits and whole grains. Everything bagel waffle sandwich, anyone?

Does it actually work? Results will vary from person to person, but the science is promising. The average American eats 16 grams of fiber a day—significantly less than the 25 to 30 grams suggested by FDA. Per a chart from a 2005 study from the University of Minnesota, fiber leads to greater satiety, less insulin secretion and more short-chain fatty acids. In a nutshell, upping your fiber should lead to weight loss. That, plus an emphasis on eating whole foods in moderation, makes F-Factor a sustainable healthy-eating program that doesn’t rely on gimmicks or too-good-to-be-true promises.